June 27, 2006
Special Vitamin Needs for Seniors
Being older does not necessarily mean being wiser when it comes to making the right food choices. You would think that by the time people reach their 'golden years' they would not only understand the importance of eating nutritionally-balanced meals. They'd be well-practiced in doing so.
The reality is, however, that for a number of different reasons, seniors often do not get the vitamins and minerals their aging bodies need to fight the onset of debilitating conditions including the signs of aging.
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As people age, their bodies naturally become less efficient at using nutrients. To compound the situation, seniors generally develop more illnesses and as a result, tend to take more medications than other age groups. Many of these medications adversely affect the way the body breaks down nutrients.
Plenty of seniors are living alone and don't feel the need or the desire to prepare nutritionally-balanced meals. Add in the fact that most seniors don't moderately exercise on a regular basis and it's no wonder seniors so frequently exhibit the symptoms of different vitamin deficiencies. As advanced as society is, a good percentage of seniors are considered 'undernourished'.
Vitamin D is as important to seniors as it is to children. It plays a vital role in the body's ability to absorb calcium, which is required to keep bones healthy. Without calcium, bones lose their mass, become brittle and bring about osteoporosis. Few seniors consume the proper amount of dairy products to ensure the body gets ample amounts of vitamin D.
Another serious condition confronting seniors is the oxidation damage caused by free radicals. These are unstable molecules that, when left on their own, run rampant throughout the body, destroying healthy cells. Oxidation is the same process that causes rust to develop on cars.
Antioxidants work to neutralize free radicals, a process which inhibits the amount of damage they cause. Fruits and vegetables are the best sources of antioxidants. They also contain beta-carotenes and a number of important vitamins including Vitamin A, C and E, yet few seniors consume the required amounts.
As healthy cells become damaged, seniors increase their risks of developing heart disease, arthritis, certain forms of cancers, cataracts, Parkinson's disease and many other disorders. Antioxidants also keep the immune system functioning properly. As healthy skin cells break down, skin loses its elasticity and begins to sag, wrinkle and look older.
The body needs Vitamin K to keep the body's blood clotting mechanism functioning properly, yet once again, few seniors get enough. The absence of Vitamin K is believed to also be linked to the onset of Alzheimer's disease.
The list of conditions that result from vitamin deficiencies is long. Everyone, regardless of age, needs to understand the importance of giving their bodies nutrients in order to maintain good health.
If you're not getting the right mix of nutrients from your diet, regardless of the reason, it may be necessary to supplement your diet by taking a daily multi-vitamin. For the most benefit, choose one that has been formulated to suit the changing dietary needs of older individuals.
Posted by Vitamins at 07:54 PM | Comments (0)
June 26, 2006
Special Vitamin Needs for Children
Eating a nutritionally-balanced diet is good advice for children as well as adults. In fact, teaching children to make the right food choices is one of the best tools you can arm them with. Unfortunately, many children today aren't taught how to make good food choices because their parents don't know what the 'right' food choices are.
There's no denying that the vitamins and minerals children need to grown are found in fruits and vegetables. They're also found in lean meats and dairy products, foods that children generally pass up when given the choice. Why eat those foods when the world has so many others to offer?
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Take a look at food through a child's eye. What do you see? Pizza, ice cream, corn dogs, hot dogs, French fries, potato chips, sugary fruit drinks, energy drinks, caffeinated soda, cake, cookies, candy, processed portable lunch 'kits' and of course, the all-important, readily-available, drive-thru fast food.
If you've ever taken a look at the food pyramid, you know that these types of foods are represented, but only by a tiny sliver. That means these foods should make up just a fraction of a person's daily food intake. They shouldn't be eaten at each meal, and in between, as snacks. But they are, all too often. It's obvious just by looking at children that many are not eating properly.
Not only are the wrong food choices causing children to be dangerously overweight, they're also the reason why many children are not getting the vitamins and minerals their bodies need to function properly. Of the essential vitamins and minerals the body needs, it is capable of producing just a few on its own. The rest must come from food.
From the first days of life, a child needs Vitamin D. Vitamin D is crucial to the development of healthy, strong teeth and bones. Rickets, a disease thought to be under control, is once again becoming a serious health issue. Its symptoms include bones that are deformed and that are soft and brittle. The skull, for example, is supposed to be thick and hard. One of the first notable signs of rickets is a skull that is thin and soft. If the shape of the head doesn't form properly, as can happen with Rickets, teeth may not grow in properly. And from there, it's getting worse. Wrists, ribs, knees, ankles all may experience abnormal growth.
Deficiencies in other vitamins may not produce such obvious effects, which is why many parents may not even realize problems exist. Vitamins provide the instructions for all bodily functions including vision, production of red blood cells and growth hormones and proper development of every major system including the immune system, circulatory system and digestive system.
If your child's diet consists of the foods listed above, you need to take immediate action. Try to introduce more vitamin-dense foods into the diet. In the meantime, encourage your child to take a daily vitamin supplement that has been formulated for children. It will provide the nutrients your child needs to develop properly, it'll taste good, and it'll be easy to chew or swallow.
Posted by Vitamins at 07:52 PM | Comments (0)
June 25, 2006
Vitamin A and Carotenes
Vitamin A, a fat-soluble vitamin, is crucial for the development and maintenance of strong bones and teeth, to maintain clear vision and to maintain healthy skin. Working together, Vitamin A and carotenes, which are plant-based forms of fat-soluble Vitamin A, carry out many important functions.
Of the over 600 carotenes that have been identified, 30 - 50 have been found to involve Vitamin A activity, which is why carotenes are included in the discussion. Carotenes are naturally-occurring, brightly colored plant pigments that are important in the photosynthesis process. Carotenes are what help protect plants as well as the body against the potentially damaging effects of free radicals.
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Antioxidants are able to take away the power of free radicals. In other words, the free radical's ability to oxidize cells is eliminated. Oxidation of the body's cells is very similar to what happens when rust appears on a car. Once the cells inside the body start becoming oxidized, serious health complications often result. Some of these adverse conditions include heart disease, macular degeneration, arthritis, Alzheimer's disease and cataracts.
Since Vitamin A is necessary to support healthy skin, it's been labeled the 'anti-aging' vitamin because of its ability to ward off wrinkles. Vitamin A also helps keep the mucous membranes inside the throat, lungs, eyes, mouth, digestive tract, kidneys, bladder and reproductive system healthy, which is why it's believed that Vitamin A helps enhance the body's immune system.
To keep blood healthy, sufficient levels of Vitamin A are necessary to help increase the production of RNA. RNA is the part of the cell that includes the instructions for life. When RNA is rapidly reproduced it's able to help create new cells faster so that old and worn out cells can be efficiently replaced.
Vitamin A also lowers cholesterol levels and assists with hormone production.
Natural Sources
Fish liver oil is one of the best naturally-occurring sources of Vitamin A. Cod and halibut are good sources as well. In addition, Vitamin A is also found in eggs and milk, fruits and vegetables. Fruits with high vitamin A levels include nectarines, cantaloupes, apricots, mandarin oranges, plums, watermelons and mangos.
Dark green and brightly-colored vegetables such as kale, collard greens, escarole, chicory, endive, romaine lettuce, broccoli, peas, carrots, red pepper, pumpkin, squash, turnips, sweet potato and tomatoes are all excellent sources of Vitamin A.
Ideally, adults should strive to get 500 to 850 micrograms of Vitamin A each day. (600 micrograms for males, 500 micrograms for females, 800 micrograms during pregnancy and 850 micrograms during breast feeding).
Vitamin A Deficiencies
When the body does not get a sufficient quantity of Vitamin A, the part of the body first affected generally is vision. In particular, the ability to see clearly at night or in dim light is hampered. Night blindness and even dry eyes are typical symptoms. In addition to eye trouble, various diseases of the skin including acne and psoriasis can result from insufficient levels of Vitamin A.
A poor diet is frequently the cause of this type of vitamin deficiency. Particularly vulnerable are the elderly and those living in parts of the world where poor diets prevail.
Posted by Vitamins at 07:51 PM | Comments (0)
June 24, 2006
Vitamin P or Bioflavonoids (Phytochemicals)
Vitamin P is a water soluble vitamin. It has a crystalline structure and yet it takes on the characteristics of a Bioflavonoid. In the case of Vitamin P, its main function is to keep blood vessels healthy. One way it accomplishes this task is by building up a capillary's ability to resist bleeding profusely. This helps keep capillaries strong and a stronger blood vessel system is better able to protect itself from disease and infection.
In the case of Bioflavonoids, a significant benefit is their antioxidant capabilities. Antioxidants prevent many serious diseases from developing by neutralizing free radicals. If not neutralized, free radicals can cause substantial cell damage. Oxidation is what happens to the part of a car that develops rust. In much the same way as rust begins to destroy a car's body, free radicals begin destroying cells. As cells begin to break down, the body becomes susceptible to heart and other types of diseases and other adverse conditions including premature aging.
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Another important quality of Bioflavonoids is their effectiveness as an anti-inflammatory. It's possible that consuming Bioflavonoids benefits muscle and joints by helping bruises in these areas heal faster.
Because of its ability to relax the muscles in the cardiovascular system, there is a possibility that Vitamin P may play a role in lowering blood pressure. Some other areas being researched are Vitamin P's ability to interfere with growing tumors, and how it impacts other types of bleeding such as nosebleeds, hemorrhoids and bleeding in the retina (a problem for people with hypertension or diabetes).
Sources for Vitamin P Bioflavonoids
Bioflavonoids are plant-based so they are found mainly in fruits and vegetables. Specifically, the brightly colored fruits and vegetables in shades of red, orange and yellow are the best sources. Mangoes, apricots, oranges, grapefruit and other citrus fruits, lemons, cherries, black currants, plums, and grapes are good fruit sources. Carrots, tomatoes, green peppers, broccoli and onions are good vegetable sources. Believe it or not, much of the bioflavonoid value actually comes from the rind.
Red wine also is a good source of Bioflavonoids and even medical professionals recommend drinking a glass with dinner. Buckwheat, ginkgo, green tea, milk thistle, hawthorn, rose hip and yarrow all contain Bioflavonoids, as well.
There isn't a recommended daily allowance for Vitamin P. What is recommended is to get at least 5 servings of fruits and vegetables every day. Choosing those which are brightly-colored will provide the most bioflavonoid benefit.
People who make eating fruits and vegetables a part of their diets will automatically get sufficient quantities of Vitamin P. Adding a glass of green tea for lunch and a glass of wine with dinner will allow the body to reap even more bioflavonoid benefit. Those who do not like these foods and beverages need to realize the importance of making them part of their daily routines.
Just as there are no recommended daily requirements, there aren't any risks associated with a Vitamin P deficiency. It's not a toxic substance so there aren't any adverse side effects from consuming too much, either.
Posted by Vitamins at 07:50 PM | Comments (0)
June 23, 2006
Vitamin K (Phytonadione)
Vitamin K is another of the fat soluble vitamins that actually has three forms: phytomenadione, menaquinane and menadione. These three similar compounds are commonly referred to as quinines. Vitamin K is another of the vitamins that the body is able to produce and does so using the bacteria found in the large intestines.
Vitamin K is often referred to as the 'blood clotting' vitamin because that is the task most commonly associated with it. However, it has many other important functions and those other capabilities are often overlooked when discussing the benefits of this vitamin.
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Blood clotting is needed to help wounds heal and Vitamin K is needed to help regulate and form the coagulator factors that clot the blood. Interestingly a newborn's stomach is a very sterile environment and for the first few days of life, it lacks the bacteria necessary to produce Vitamin K. Newborns are usually given a shot of Vitamin K as a way of kick-starting the blood clotting process.
Vitamin K also plays a significant role in preventing heart and coronary disease. It accomplishes this by keeping calcium away from artery walls. Since calcium is not present, it cannot damage or block artery walls or the tissues that surround them. Using Vitamin K to help regulate calcium can also reduce the risk of developing kidney stones.
Vitamin K helps build new, strong bones, too. Certain proteins are necessary in order to maintain healthy teeth and bones and those proteins cannot form without Vitamin K. The way Vitamin K enhances bone density is by acting in a glue-like manner so that calcium is better able to attach to bones.
Women who experience heavy bleeding during their menstrual cycles are sometimes treated using Vitamin K. In postmenopausal women, Vitamin K can prevent the onset of osteoporosis by helping to increase bone mass.
Sources of Vitamin K
Leafy green vegetables are a great source of Vitamin K so be sure to eat spinach, kale, broccoli, collard greens, okra, asparagus, cabbage, brussel sprouts, green beans and turnip greens. It is also found in dairy products, corn and soya oil, liver, eggs, fish, seaweed, lentils, potatoes, nuts and alfalfa.
The recommended daily intake of Vitamin K is as follows: For men, 80 micrograms/day. For women, 65 micrograms/day, even those women who are pregnant or who are breastfeeding.
Symptoms of a Vitamin K Deficiency
Deficiencies of this vitamin are more common among people who have digestive trouble, especially as it relates to the body's ability to properly absorb nutrients. Those who have had bowel surgery may also have insufficient levels of Vitamin K.
Since Vitamin K is so crucial to the blood clotting process, one of the most recognizable symptoms of a deficiency is the amount of time it takes blood to clot. Another indicator is a person who bleeds easily and for long periods of time. People with a Vitamin K deficiency also develop bruises more quickly than normal. Injuries that normally would be considered minor can become serious situations when blood does not clot as it should.
Posted by Vitamins at 07:49 PM | Comments (0)
June 22, 2006
Vitamin H (Biotin)
As a member of the B-complex family of vitamins, Vitamin H is probably better known by its other names, Biotin and Vitamin B7. Vitamin H is a water soluble vitamin which means that the body passes what it does not use through the body via the urine. Unlike the other vitamins which the body gets from food, this vitamin is produced inside the body by bacteria that live in the large intestines. Since daily requirements are low, and since so many foods contain it, and since the body naturally produces it, Vitamin H deficiencies are rare.
One of Biotin's primary responsibilities is to ensure proper growth. It assists in the production of DNA, RNA and nucleic acids. Cells in particular rely on this vitamin to help them grow and replicate properly. The body needs Vitamin H to help with the production of fatty acids. The tissues of the nervous system and the muscles benefit from Vitamin H and it is important in the production of bone marrow. Biotin also assists in the process involved with the transfer of carbon dioxide.
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As with the other B vitamins, Vitamin H also plays an important role in metabolism of carbohydrates, fats and proteins. It also helps process glucose. The end result is that the body is able to efficiently produce energy, eliminating problems associated with fatigue.
Biotin helps blood sugar levels remain steady. People with diabetes may find Biotin beneficial because it has been known to increase the body's reaction to insulin.
Believe it or not, Vitamin H plays a role in helping to keep hair from turning gray and also from falling out. It helps keep fingernails strong and less prone to brittleness by encouraging nails to grow thicker. Biotin helps keep skin healthy, too. Biotin must really be effective because many beauty products list this vitamin as an active ingredient.
It is also possible that Biotin can help relieve the symptoms associated with depression. And finally, it may also help reduce pain.
Sources of Vitamin H (Biotin)
Vitamin H is found in meat, especially organ meats (liver and kidneys), dairy products (milk, cheese and butter), egg yolks, oysters, lobster, poultry, cauliflower, avocados, bananas, strawberries, watermelon, bananas, grapefruits, raisins, mushrooms, green peas, black currants, brewer's yeast, wheat germ, nuts, beans, lentils, oat bran, whole grain breads, oatmeal, peanut butter, molasses and foods high in Omega-3 fatty acids including salmon, tuna, mackerel and herrings.
Eating raw eggs can lessen the body's ability to absorb this vitamin.
The recommended daily intake of Vitamin H (Biotin) is 300 micrograms for healthy adults and pregnant women. Women who are breastfeeding need a bit more, about 350 micrograms/day.
Symptoms of a Vitamin H (Biotin) Deficiency
As stated above, this type of deficiency is very rare. However, that does not mean the problem is nonexistent. Several symptoms could indicate a deficiency in Vitamin H. Possible symptoms include a scalp that is dry or scaly, a loss of appetite, a loss of hair, nausea, muscle pain, fatigue, depression, dermatitis, anorexia and anemia.
Posted by Vitamins at 07:48 PM | Comments (0)
June 21, 2006
Vitamin E (Alpha-Tocopherol)
The fat soluble Vitamin E is actually a combination of chemical compounds that include alpha-tocopherol. All tissues in the body contain Vitamin E, but the largest quantities are located in the pituitary glands and the suprarenal glands. Since the body does not produce this vitamin, it must rely on the diet or supplementation for its recommended daily requirements.
Vitamin E is another of the important vitamins that benefit the body in many different ways. First and foremost, it has antioxidant properties which neutralize free radicals and protect the body against the damaging effects they can cause. Along with Vitamins C and Vitamin A, these antioxidants help slow the aging process and can help prevent prostate and other types of cancer.
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Another important benefit of Vitamin E is that it helps keep LDL levels low. LDL is the bad form of cholesterol that over time can build up within the walls of the arteries and lead to heart disease and blood clotting.
Vitamin E encourages the proper development of muscles. It can help boost the effectiveness of the immune system, primarily by making it more resistant to bacterial and viral infections. Working together with Vitamin C and beta carotenes, Vitamin E can help prevent the development of cataracts.
Sources of Vitamin E
Vitamin E is abundant in many different types of food. Sweet potatoes and mangoes are rich in Vitamin E. Several oils including sesame, sunflower, peanut, safflower, olive, soybean and corn are good sources of Vitamin E. Nuts also contain sufficient levels of Vitamin E making walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds excellent snack foods. Butter, margarine, eggs, wheat germ, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are other good sources. Green vegetables, however, contain small amounts of Vitamin E.
Note that food storage and preparation can significantly deplete the Vitamin E content of these foods. Freezing, processing, preserving and exposing these foods to air are the biggest Vitamin E degraders.
The recommended daily intake of Vitamin E is 12 milligrams. However, people who smoke cigarettes are advised to increase Vitamin E levels to counteract the increased stress on the lungs that is caused by cigarette smoke. Interestingly, air pollution can cause the same type of lung stress so those living in areas frequently subjected to air pollution should also increase their daily intake.
Symptoms of a Vitamin E Deficiency
Since Vitamin E is contained in so many different foods and because the body is capable of storing this fat soluble vitamin, Vitamin E deficiencies are very rare. However they do occur and the symptoms can be severe. Gradual degradation of the kidneys is one notable risk associated with this type of deficiency. Reproductive problems including infertility as well as an increase in the risk of a miscarriage are also potential problems.
Lethargy, anemia and an overall loss of balance are other symptoms adults with a Vitamin E deficiency may experience. And if not addressed, over time, the body will simply begin to waste away.
Posted by Vitamins at 07:46 PM | Comments (0)
June 20, 2006
Vitamin D (Cholecalciferol)
Vitamin D, sometimes called Cholecalciferol, is the only vitamin that the body is capable of producing on its own. The only catch is that the body must be exposed to sunlight before it can produce this vitamin. It's not necessary to worship the sun to reap the vitamin-making benefits. An hour a week is generally enough. All of the body's other daily requirement of vitamins must come from the diet and/or via supplementation.
Vitamin D is a very stable fat soluble vitamin. Like other fat soluble vitamins, the body is capable of storing Vitamin D for later use. Because it is stable, it is not broken down during food preparation or exposure to heat sources.
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Vitamin D helps the body absorb calcium and this in turn helps keep bones strong and less prone to breaks and brittleness. Ample amounts of Vitamin D greatly reduce the risks of developing osteoporosis and joint damage. It can slow down the effects of arthritis and keep back pain under control. Vitamin D is also required for proper absorption of phosphorus.
Vitamin D is currently being studied as an effective way to protect the body against colorectal cancer and the development of certain types of autoimmune diseases. Early results are promising.
Sources of Vitamin D
Milk that has been fortified with Vitamin D is a really good source because it has the added bonus of providing the body with calcium. Foods that are rich in Omega-3 fatty acids such as salmon, mackerel, tuna and sardines are other good sources. Vitamin D is also found in animal fats including organ meats, butter, egg yolks and full-fat dairy products. Other foods that have been fortified with this vitamin, such as orange juice and cereals, are other reliable sources. A good herbal supplement is cod liver oil.
The recommended daily intake for adults is 200 – 400 IU (International Units). Individuals aged 50 – 70 should increase their intake to 400 IU and those older than 70 should get even more, 600 IU/day. It is also suggested that breastfed babies be given a Vitamin D supplement.
Note that health-related problems can result from over-supplementation. Excessive amounts of calcium can lead to the development of kidney stones and over-calcification of teeth and bones. Calcium deposits in the arteries can cause arteries to harden.
Symptoms of a Vitamin D Deficiency
Rickets, a disease thought to be under control, is beginning to appear again, especially in children who do not get sufficient quantities of Vitamin D. The primary symptoms of this disease are soft bones and bones that develop abnormally. Infants that do not get sufficient Vitamin D can develop a condition in which bones do not harden. This results in bowed legs, stunted growth and a lot of pain.
In later stages of life, insufficient levels of Vitamin D can cause osteoporosis, a condition in which bones become weak and fracture easily. Since Vitamin D is absorbed in the small intestines, diseases in the gall bladder, liver, intestines and the pancreas can impede absorption and lead to deficiencies.
Posted by Vitamins at 07:20 PM | Comments (0)
June 19, 2006
Vitamin C (Ascorbic Acid)
One of the more well-known vitamins is Vitamin C or Ascorbic Acid. This water soluble vitamin plays a role in many important bodily functions. Since it is water soluble, that which the body does not use is constantly being passed through the body via the urine. While there are no known problems associated with an over-abundance of Vitamin C, it is a good idea to stick within recommended daily allowances.
Probably the most important function of Vitamin C is its antioxidant effects. Oxidants are free radicals that if not controlled can significantly damage cells. Much in the same way that rust breaks down a car's exterior, so too can free radicals damage the skin and other body parts.
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Vitamin C is crucial to the body's ability to produce collagen, an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly.
Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body cannot properly utilize carbohydrates without Vitamin C. It is also needed to synthesize fats and proteins.
Vitamin C can also help a person recover from the effects of a cold more quickly. Unlike what most people think, this vitamin cannot actually prevent a cold from developing, but it can alleviate the symptoms. It accomplishes this task by increasing the production of white blood cells and antibodies.
Vitamin C strengthens artery walls and makes them better able to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.
Studies investigating Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.
Sources of Vitamin C
Fruits contain plenty of vitamin C, especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.
The recommended daily intake of Vitamin C is 60 mg per day for adults.
Symptoms of a Vitamin C Deficiency
The most famous of conditions associated with a Vitamin C deficiency is Scurvy, a condition that used to affect sailors who spent long periods at sea. Early symptoms of Scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful.
Other signs that the body may be experiencing a deficiency of Vitamin C include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.
Posted by Vitamins at 07:19 PM | Comments (0)
June 18, 2006
Vitamin B12 (Cyanocobalamin)
Vitamin B12 is a very important member of the family of B-vitamins. It is a complex, water-soluble vitamin that also contains cobalt, a metallic ion. Vitamin B12 is absorbed through the gastrointestinal system and interestingly, the liver is able to store adequate supplies of it, making deficiencies rare. However, those who have stomach problems that make absorption troublesome can end up with a deficiency even though they consume the right foods or get adequate supplies via supplementation.
Known as the energy vitamin, adequate levels of Vitamin B12 have been shown to increase alertness, reduce tiredness and leave people feeling overall invigorated.
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One of the most important functions of Vitamin B12 is its ability to work together with Folic Acid in the production of DNA. Because of the way it is able to recycle certain enzymes, it plays a significant role in maintaining the proper functioning of cells, blood and nerves. An imbalance of either Vitamin B9 or B12 can negatively impact the way red blood cells divide and lead to a condition known as pernicious anemia.
Vitamin B12 also works to reduce levels of homocysteine, the amino acids that can damage artery walls and increase a person's risk of developing heart disease. Vitamin B12 is also responsible for ensuring that nerve cells function properly. It's also possible that Vitamin B12 can treat symptoms associated with a loss of calcium including osteoporosis and damage to the teeth. This vitamin may even be able to relieve some symptoms of depression.
Sources of Vitamin B12
Animal liver is the best source of Vitamin B12 (Cyanocobalamin). It is important to note that Vitamin B12 is not found in plant tissue. Those who consume a vegetarian-style diet are highly advised to supplement this all-important vitamin. Other good sources of this vitamin include liver, fish, eggs, cheese and meat. Cereals, plant milk, soy products and brewer's yeast that have been fortified with B12 are also good sources, especially for those who consume a vegetarian diet.
For adults, 3 micrograms is the required daily intake of this vitamin. However, since this vitamin has no toxic side effects, consuming more can help ensure an adequate production of red blood cells and can help prevent birth defects.
Symptoms of a Vitamin B12 Deficiency
Symptoms of a Vitamin B12 deficiency develop gradually, usually not becoming apparent for at least a year and oftentimes longer. Anemia is the first sign that the body is not getting an adequate supply of Vitamin B12.
Other symptoms of this type of deficiency include a sore tongue, trouble with memory or concentration that can result in confusion, an overall feeling of tiredness, irritability, diminished appetite, tingling, numbness, diarrhea, problems associated with poor circulation and development of a yellowish tint on the skin.
Brain damage and deterioration of the nervous system are also possible symptoms that can result from this type of deficiency. In addition, a Vitamin B12 deficiency can cause homocysteine levels to increase which puts an individual at higher risk for development of heart and/or coronary disease.
Posted by Vitamins at 07:18 PM | Comments (0)
June 17, 2006
Vitamin B9 (Folic Acid)
Vitamin B9, more commonly referred to as Folic Acid, is a water-soluble member of the B-vitamin family. This vitamin is easily broken down during the cooking process so care must be taken during food preparation. Also, because it's water soluble, the body can hold on to only small quantities. Since it is constantly being lost during food preparation and via the urine stream, it is important to continually resupply Folic Acid.
Like the other B-vitamins, Vitamin B9 plays a role in the body's ability to metabolize fats, proteins and carbohydrates so they can be converted into energy. But Folic acid benefits the body in many other ways, too.
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Vitamin B9 is required to help form DNA and other nucleic acids. Since DNA and other nucleic acids are created along with new cell growth, this vitamin plays a crucial role in the body's ability to create red blood cells and the heart disease fighting amino acids called homocysteine. Folic acid also assists in the production of heme, the pigmented part of the red blood cells that carry iron.
Folic acid also plays a significant role in the body's ability to repair damaged tissues. It plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, moods and appetite. It helps with the digestion process. And it may help protect against the onset of cervical cancer.
Ample quantities of Folic acid are also extremely important for any woman planning to conceive. Its presence can help protect the developing fetus from such dangerous conditions as spinal bifida. Four to six weeks after conception, the neural tube begins to form in the growing fetus. This tube ultimately becomes the spine, spinal cord, skull and brain. Closing the neural tube so amniotic fluid cannot seep in is the final step of the tube's development. Folic acid ensures this closure. Failure to close can result in birth defects including spinal bifida or anencephaly.
Sources of Folic Acid
Green leafy vegetables such as spinach and asparagus are wonderful sources of Folic Acid. Organ meats including liver and kidney also contain ample amounts of Vitamin B9. Nuts, beans and legumes, shellfish, poultry, pork, whole grains, citrus fruits, fruit juices and yeast are also good sources.
Although excessive consumption of Folic Acid does not present a dangerous situation, care should be taken to keep consumption in moderation. Women should get 300 micrograms daily, and men should get 330 micrograms daily. Pregnant women, especially during the early stages of pregnancy, and women attempting to conceive should increase their intake of Folic Acid to 400 micrograms/day.
Symptoms of a Vitamin B9 Deficiency
An inadequate level of Folic Acid is probably the most common of the vitamin deficiencies. Especially at risk for this type of deficiency are the elderly, pregnant women, those who drink excessive quantities of alcohol and women taking the birth control pill.
Depression, apathy, shortness of breath, dizziness, and anemia can all result from a Vitamin B9 deficiency. Problems with memory and impaired brain and nerve function can also result.
Posted by Vitamins at 07:16 PM | Comments (0)
June 16, 2006
Vitamin B6 (Pyridoxine)
Vitamin B6, also called Pyridoxine or Pyridoxal Phosphate, is the most quickly metabolized member of the B-vitamin family. It too is a water soluble vitamin. Because of its rapid metabolism and solubility, it travels throughout the body very quickly. So fast in fact that it takes only about 8 hours for this vitamin to pass completely through. It is therefore very important that this vitamin is replenished regularly.
Like the rest of the B-vitamins, Pyridoxine plays a role in the metabolism process that converts proteins, fats and carbohydrates into a form of energy the body can use. Vitamin B6 helps produce healthy hemoglobin by making more iron available. Even more impressive, this vitamin plays a role in the production of over 60 different hormones, enzymes, prostaglandins and neurotransmitters. Vitamin B6 is directly involved in the production of the mood, sleep and appetite regulator called serotonin.
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Vitamin B6 can help prevent the formation of painful kidney stones and adequate quantities will help promote a healthy immune system. It helps lower the levels of bad cholesterol in the blood. This is a very important benefit because fatty plaque deposits are less likely to form on artery walls, greatly reducing the risks of heart attack. It's believed that the way Vitamin B6 joins together with Folic Acid and Vitamin B12 also helps reduce the risk of heart attack. Together this combination may lower homocysteine levels.
Sources of Vitamin B6
Vitamin B6 is found in many of the same foods in which the other B vitamins are found. Poultry, pork, fish, milk, eggs, nuts, seeds, brown rice, whole grains, bananas, carrots, avocados, soybeans and whole grains are a few of the sources.
Women need 1.6 milligrams of Vitamin B6 each day and men need to take 2 milligrams. One of the most important things to know about Vitamin B6 or Pyridoxine is it is one of the few vitamins that, taken in excess, can actually be toxic. Taking more than 2 grams a day can result in irreversible damage to the nerve endings and to the entire neurological system. Although up to 500 mg/day is considered high, this level still is considered safe.
Symptoms of Vitamin B6 Deficiency
People who are experiencing a Vitamin B6 deficiency suffer from symptoms that include apathy, moodiness, depression, fatigue, hair loss, insomnia, a loss of appetite, dry or cracked skin on the tongue or lips and anemia. This deficiency can also cause the nervous system to completely break down. Insufficient levels of Vitamin B6 are especially troublesome in children and babies, both of whom are more vulnerable to this type of deficiency. If left untreated, affected individuals can go into a convulsion, or become irritable, or anemic.
People who are pregnant, people who drink excessive amounts of alcohol, the elderly, teenagers, and women who take the birth control pill are more vulnerable to developing a Vitamin B6 deficiency than others. The reason has to do with how each group impacts the body's ability to absorb this very important vitamin.
Posted by Vitamins at 07:15 PM | Comments (0)
June 15, 2006
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is part of the family of B-complex vitamins. Also called Pantothenic Acid, this one vitamin is used by literally all of the functions the body performs. Vitamin B5 is a water soluble vitamin and it's one that's in abundant supply.
How does this all-important vitamin benefit the body? To begin with, like the other members of the B-complex family, Vitamin B5 has a major role in the metabolism process that converts carbohydrates, fats and proteins into energy. That alone is a lot.
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In addition, Pantothenic Acid acts as an adrenal gland stimulant. As the glands are stimulated, the production of adrenal hormones, and especially cortisone, increases. The vitamin is also believed to be capable of reducing fatigue and thereby enhancing stamina levels. Pantothenic Acid is crucial for the production of antibodies too. Many specialists agree that Vitamin B5 can help the body fight off the symptoms of stress, anxiety and even depression.
Vitamin B5 helps to lower bad cholesterol levels and that helps reduce the risks involved with heart disease. It can help prevent arthritis or if it is already present Pantothenic Acid can help to alleviate the symptoms of this painful condition.
Hormone production depends on a steady supply of Vitamin B5 and so does the creation of healthy red blood cells and hemoglobin. Healthy skin and hair both are possible because of this important B vitamin. In fact, Pantothenic Acid has been used to treat acne and rosacea. It helps wounds heal faster. And finally, this powerhouse can help slow the aging process.
Sources of Vitamin B5
Surprisingly, fruits are not a reliable source of Vitamin B5. Pantothenic Acid is found in almost all other unprocessed foods. The best sources of this vitamin are eggs, yeast, poultry, meat, fish, liver, milk, sunflower seeds, soya beans and bean flour, peas, peanuts, peanut butter, legumes, broccoli, collard greens, bananas, oranges, mushrooms, whole grain products and wheat germ.
One thing that should be noted about Pantothenic Acid is that it breaks down easily in heat. Care must be taken during food preparation.
Since this vitamin is present in many different foods, it is rare that people do not get enough from their diets. Therefore, guidelines as to recommended daily intake of Vitamin B5 don't exist. For most adults, 4 - 7 mg/day is sufficient. Getting as much as 10 mg/day or more isn't a problem since this vitamin is water soluble. What the body doesn't use will simply be eliminated via the urine.
Symptoms of a Vitamin B5 Deficiency
In the unlikely event of a Vitamin B5 deficiency, those affected may have the following symptoms: overall weakness, muscle cramping, insomnia and fatigue, intestinal problems such as water retention, nausea, vomiting or diarrhea, a low resistance to infection or a tingling sensation in the extremities.
Note that these symptoms can indicate a deficiency in one of the other B vitamins. Since it is rare to have a Vitamin B5 deficiency, it may be necessary to investigate the likelihood that another vitamin deficiency is causing these symptoms.
Posted by Vitamins at 07:13 PM | Comments (0)
June 14, 2006
Vitamin B3 (Niacin)
Another important member of the B-complex family, Vitamin B3 facilitates the processes involved with metabolizing fats, proteins and carbohydrates. In addition, over 50 enzymes are able to function properly because of this one vitamin. Niacin, as it's also called, is one of the more stable vitamins and as such it is able to resist oxidation, heat and alkalies.
Niacin has an interesting effect on the arteries. First, this vitamin helps the arteries widen, which enables blood to circulate more easily. Also, because Niacin lowers the body's bad (LDL) cholesterol levels, it helps prevent plaque from forming and building-up on artery walls. The result is improved blood flow and even better, a reduced risk of heart attack.
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Vitamin B3 plays also a major role in keeping the body's nervous system, digestive tract and overall mental well-being functioning properly. Healthy skin requires a regular supply of this vitamin. And finally, it's also required in order to produce various hormones including progesterone and testosterone.
Like the other B vitamins, Vitamin B3 is water soluble, meaning that it's easily absorbed in water and needs to be constantly resupplied. The body does have the ability to produce a very small quantity of Niacin, but this amount is not enough to meet daily intake requirements. The rest must be supplied either by food or by supplementation.
Sources of Vitamin B3
Niacin is found in more animal products than plant products. Good sources of this vitamin include organ meats (kidney, liver), lean meats, pork, prawns, and even milk from a cow.
Some of the other sources include seeds and almonds, rice bran, wheat products, beans, green vegetables, turnips, carrots, and celery. Yeast and bran can be good sources if the bran coating is not removed (as it is during the milling process).
The recommended daily intake of Vitamin B3 (Niacin) is 15 mg for adult women. Women who are pregnant or who are breastfeeding need slightly more. The required daily intake for men is 15 - 19 mg. Note that some individuals who digest Niacin can experience a red flushness on the skin. If this happens, slow intake and allow the body to get used to Niacin.
Symptoms of a Vitamin B3 Deficiency
Even a mild Vitamin B3 deficiency will cause symptoms. These could include: an overall feeling of tiredness, forgetfulness, nausea and/or vomiting, loss of appetite, skin outbursts or lesions, sores in the mouth, headache, anemia, problems in the digestive system and trouble sleeping or relaxing.
When the deficiency is severe, a disease called Pellagra can develop. The first symptom is easily recognizable. A lesion appears on skin that has been exposed to sunlight. This more serious condition must be treated immediately. Pellagra is also characterized by symptoms including dermatitis, irritability, diarrhea or other gastrointestinal trouble, inflammation of the mucous membranes and problems of the nervous system such as depression and other forms of mental disturbances. Because of its ability to keep Pellagra from developing, this vitamin is sometimes referred to Vitamin PP (Pellagra Prevention).
Posted by Vitamins at 07:11 PM | Comments (0)
June 13, 2006
Vitamin B2 (Riboflavin)
Vitamin B2, also known as Riboflavin or Vitamin G, is a member of the B-complex family. Small amounts of this water soluble vitamin are in practically every type of plant and animal tissue. Vitamin B2 is responsible for several important bodily functions including assisting with the metabolization process of proteins, fats and carbohydrates.
The body needs riboflavin to maintain the mucous membranes that are located throughout the digestive tract. Riboflavin is necessary for proper formation of red blood cells. It helps the body produce antibodies. And it is an important part of the processes involved with cell respiration and growth. This vitamin benefits skin, hair, finger and toenails and the connective tissues.
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As part of the B-complex family, Vitamin B2 is necessary for the production of Niacin (Vitamin B3) and it helps the body absorb Vitamin B6. During periods of rapid development, such as during puberty, Vitamin B2 helps ensure that development occurs normally.
Sources of Vitamin B2
People who eat a nutritionally-balanced diet generally provide their bodies with sufficient levels of this vitamin simply because small quantities are found in most plant and animal tissues.
Milk, eggs and dairy products such as yogurt and cheese are excellent sources of Vitamin B2 as are leafy green vegetables, avocado, broccoli and asparagus. Enriched and whole grains and cereals are other good sources and so are nuts, legumes, soybeans and mushrooms. Fruits, organ meats (liver, kidney and the heart) and fish contain ample amounts of Vitamin B2 as well.
Remember that since it is a water soluble vitamin, there are no risks involved with excessive consumption. That which the body does not use will pass in the urine. When too much is present, the urine will appear more yellow than normal. Note however that heat and light can destroy Riboflavin so whenever possible, purchase milk contained in something other than a glass bottle.
Recommended daily intake of Vitamin B2 is as follows. For adult men, 1.3 mg. Adult females should get at least 1.1 mg daily. Women who are pregnant should get more, 1.4 mg, and women who are breastfeeding should try to get even more, 1.6mg daily.
Symptoms of Vitamin B2 Deficiency
Although a good diet helps ensure adequate supplies of this important vitamin, there are external conditions that can trigger a Vitamin B2 deficiency. Among these are excessive consumption of alcohol, tobacco, refined sugars and caffeine. Stress and excessive exercise can also deplete stores of this vitamin.
Several symptoms can be indicative of a Riboflavin deficiency. Among these are an overall feeling of weakness, swelling or soreness in the throat and/or tongue, cracks or sores in the corners of the mouth, irritated skin or other skin conditions, and anemia. Eyes can be sensitive to light or can water excessively. Problems with digestion and with insomnia have been known to occur as well as a feeling of lightheadedness. Mental responses may slow and growth may be adversely affected. It's likely there is a link between a Vitamin B2 deficiency and the onset of rheumatoid arthritis, as well.
Posted by Vitamins at 07:10 PM | Comments (0)
June 12, 2006
Vitamin B1 (Thiamin)
Vitamin B1, a water-soluble vitamin also known as Thiamin, is an important part of the family of B-complex vitamins. The primary role this vitamin plays inside the body is in the conversion process of blood sugars into glucose. Vitamin B1 helps the body break down carbohydrates, proteins and fats.
Sufficient levels of Vitamin B1 also ensure that the nervous system and the cardiovascular system work optimally. Proper muscular functioning is also dependent on sufficient quantities of this vitamin. The production of adenosine triphosphate (ATP), which is the body's main source of fuel, could not happen without Vitamin B1. The heart in particular relies on this fuel supply so that it can keep up with its most important job of circulating blood throughout the body and supplying the blood cells with oxygen.
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Because of its role in helping the heart pump blood, Vitamin B1 can possibly benefit those individuals suffering from congestive heart failure. Vitamin B1 can also be used to ease the numbness and tingling often associated with nerve damage. Because of the way this vitamin helps in the energy conversion and heart pumping processes, it has been known to boost mood and energy levels and alertness.
Water soluble vitamins such as B1 must be continuously replenished because what the body does not use is eliminated via the urine. If not replenished adequately, a deficiency can result. But because B1 is found in so many foods, deficiencies are very rare.
Sources of Vitamin B1
Good sources of Vitamin B1 include pork, whole grain cereals, wheat germ, navy beans, kidney beans, garbanzo beans, peas, peanuts, fish, oysters, whole wheat and rye flour, oranges and orange juice and raisins. The best sources are found in beef liver and kidneys and in brewer's yeast.
Daily Intake Requirements
A determination as to the most beneficial daily intake of Vitamin B1 has yet to be made. However, since this vitamin is non-toxic, it really is not possible to consume 'too much'. Remember, as a water soluble vitamin, B1 is constantly eliminated from the body through the urine. Most experts agree that 1.5 mg each day is sufficient for men and women.
Symptoms of Vitamin B1 Deficiency
As people age, it is natural for Vitamin B1 levels to start to decline. Aside from the natural deficiency brought about by age, Vitamin B1 deficiencies are very rare nowadays, but they do exist. Those who consume excessive amounts of alcohol are most adversely affected as alcohol inhibits the body's ability to properly absorb this vitamin. Babies that are given formula that lacks Vitamin B1 supplements can also be affected.
The most notable symptom of a Vitamin B1 deficiency is a condition called Beriberi. Symptoms of this condition include rapid heartbeat, mental confusion, nerve trouble and muscles that gradually begin to waste away. Because Vitamin B1 plays a significant role in effectively transmitting nerve signals between the spinal cord and the brain, insufficient amounts of this vitamin can also lead to the development of depression, headaches, nausea, loss of appetite, nerves that tingle and tiredness.
Posted by Vitamins at 07:09 PM | Comments (0)
June 11, 2006
Multivitamins - To Take or Not to Take
As harmless as they might seem, much controversy surrounds the issue of vitamin supplementation. Generally speaking, taking a daily multivitamin supplement is safe and effective. In fact, doing so is much safer than developing symptoms of a vitamin or mineral deficiency.
Today's hectic lifestyle makes it difficult for people of all ages to get their daily nutritional requirements from food. More time spent at work than at home means people are eating out more often. While convenient, the truth is that people are losing control of what they eat. Restaurant food offers portion sizes that are often double and even triple what they should be. Preparation methods generally involve using artery-clogging oils, and other saturated fats.
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But eating out isn't the only problem. Stress wreaks havoc on the body, and often works to diminish whatever nutritional value people are getting from their food. It's difficult to escape stress, and eating on the run, and eating at odd times during the day. What's even worse, skipping meals has become a normal way of life for so many.
Nutritionally-void foods, stress, insufficient exercise, and generally poor eating habits spell disaster when it comes to eating a balanced diet. Yet these are the very reasons why so many people are choosing to supplement their diets with multivitamins.
If the above scenario sounds like the way you live your life, there's a good chance you'll benefit from a daily multivitamin supplement. It's usually not necessary to first consult with a doctor. If your health overall is good, and you're not taking any medication, a multivitamin that meets recommended daily allowances will be sufficient.
The B-vitamins and Vitamin C are water soluble so over-supplementation isn't an issue. With water soluble vitamins, the body processes what it does not use and eliminates the excess vitamins through the urine.
Fat soluble vitamins such as Vitamin A and D, are different in that the body will store excess amounts. But still, even at levels that are slightly higher than the recommended daily allowances, there shouldn't be any adverse effects. Excessive consumption however is not advisable and may even trigger health complications.
As with most things in life, when taking a multivitamin supplement, moderation is key. Keep in mind that a lot of foods are now being fortified with vitamins and minerals, especially cereals and orange juice. If ever you are in doubt as to the amount of supplementation you should give your body, the best advice is to discuss this topic with either your doctor or an experienced nutritionist.
Once you have decided that a multivitamin supplement makes sense, the only thing left to do is go out and buy some. Multivitamin supplements are available in tablet or pill form and liquid form. With so many brands available, you may want to take time to read the labels or look for a familiar manufacturer. Select the form you're more likely to take on a regular basis and you'll be one step closer to having a healthy body!
Posted by Vitamins at 12:06 AM | Comments (0)
June 10, 2006
Fat and Water Soluble Vitamins
Most people do not even realize that vitamins are different, but they are. Besides the obvious letter difference, vitamins can be classified as either Fat Soluble or Water Soluble. Whether the vitamin is fat soluble or water soluble has to do with the way the body processes it. Should this difference matter to you? Well, yes and no.
At a basic level, whether or not a vitamin is fat soluble or water soluble doesn't really matter. What is most important is ensuring your body gets the recommended daily allowances of each. Regardless of whether you're getting your vitamins via your diet or by supplementation, avoiding a vitamin deficiency is what will keep the body in good health.
When looked at from a chemical aspect, the differences between a vitamin that is fat soluble or water soluble are fairly complicated. Most people don't care to understand all that is involved 'behind the scenes'.
What's important is that the body is able to store fat soluble vitamins but not water soluble vitamins. The fat soluble vitamins, including vitamins A, D, E and K, are absorbed through the large intestines. For this absorption process to work properly dietary fat must also be present. If fat is not eaten along with the fat soluble vitamins, it will be more difficult for the body to complete the absorption process. Once they are finally absorbed however, fat soluble vitamins are stored in the liver. There they wait until they are called on to do their jobs.
Let's take a closer look at the fat soluble vitamins. Vitamin K helps the body metabolize food into energy. It's responsible for protecting the blood's clotting ability by supplying the seven blood clotting proteins involved in the process. It's also necessary for normal bone growth.
Vitamin E is an important antioxidant. It protects Vitamins A and C and it plays a crucial role in protecting fatty acids and red blood cells from being destroyed.
Without Vitamin D, the body could not efficiently absorb calcium. Vitamin D helps regulate the amount of calcium and phosphorous in the blood. Storing Vitamin D helps ensure that even if a person doesn't drink enough milk, bones won't suffer.
Vitamin A is the vision vitamin. It helps eyes focus in dim light and helps differentiate colors. It also plays a vital role in tissue growth and differentiation. It boosts the immune system's ability to fight infection. A special protein called a transport protein helps the Vitamin A that is stored in the liver travel to the tissues where it is needed.
Water soluble vitamins, on the other hand, are not stored in the body. Because the body isn't able to store these vitamins these vitamins must be constantly resupplied. As water soluble vitamins enter the body, they are put to work. The excess is eliminated from the body via the urine. The vitamins that make up the water soluble category include the B vitamins, Vitamin C and Vitamin H (Biotin).
The B vitamins are responsible for several crucial bodily functions. During the process of converting glucose from carbohydrates, the B vitamins provide energy to the body. Without B vitamins, the body wouldn't be able to properly metabolize proteins and fats.
One of Biotin's primary responsibilities is to ensure proper growth and Vitamin C is important for its antioxidant effects but both benefit the body in many other ways, too.
If you can't get the vitamins you need from consuming a balanced diet, consider taking a multivitamin supplement. Your health depends on it!
Posted by Vitamins at 12:04 AM | Comments (0)
June 09, 2006
Vitamins and our Body
Have you ever wondered why the word 'essential' usually precedes the term, 'vitamins'? The reason is simple. Vitamins as well as minerals ensure that our bodies function as they were designed. Interestingly, as important as vitamins are, the body lacks the ability to manufacture most on its own. Instead, it must rely on outside sources to meet its nutritional needs.
Vitamins are organic compounds and as such they're found naturally in many of the foods we consume. They're also available in the form of vitamin supplements. Thirteen different vitamins are needed to perform such crucial functions as helping protect against infections and disease, helping the body's metabolism, helping the body grow and helping the body remove waste.
Vitamins are a lot like building blocks. A healthy body is able to put these blocks together to create the enzymes and hormones that, among other things, control heart rate, blood pressure, glucose levels and other chemical reactions.
How Much is Enough?
The recommended daily allowance (RDA) of the various vitamins is different depending on a person's age and current state of health. Women who are pregnant for example, need a different combination of vitamins to protect the fetus against birth defects. Adult men have different requirements than adult women. Children, teenagers and the elderly all have different nutritional requirements as well.
Thinking about food as a source of fuel is helpful. Give your body the right type of fuel and it will perform at optimum capacity. Fuel it with the wrong things, and over time, performance will begin to decline.
Problems Associated with Vitamin Deficiencies
Although perhaps not noticeable at first, vitamin deficiencies can lead to serious health issues further on down the road. Few people today eat what would be considered a nutritionally-balanced diet. Many in fact, have developed some pretty poor eating habits. High fat foods, processed foods, fast food and restaurant food have taken the place of healthy foods.
Because people can't see what is going on inside the body, it's difficult to get a good understanding of the negative effects a poor diet can have on the body. Generally, it's not until the body begins putting on excess weight that the effects start to become visually noticeable. But long before the excess weight settles in, trouble is already brewing inside.
What types of problems are associated with vitamin deficiencies? Insufficient Vitamin D can cause weak or even deformed bones. Not enough Vitamin E can lead to the destruction of red blood cells. Not enough Vitamin C can cause tiredness, weakness, sore muscles and can cause gums to bleed. An overall vitamin deficiency can even lead to death.
Vitamin supplements are an effective way to fill in the nutritional gaps caused by poor eating habits. But beyond that, the only accurate way of knowing if the body is getting enough vitamins is with a blood test. If you don't think you're getting enough vitamins, you probably aren't. Do yourself a favor and find out soon.
Posted by Vitamins at 12:00 AM | Comments (0)
